High Protein Fried Chicken UK
Fried chicken is one of the highest-protein fast food options available in the UK. Here's a complete guide to the best protein choices at KFC, Popeyes, Wingstop, Slim Chickens, and Dave's Hot Chicken - ranked by actual protein content from official nutrition data.
Top High-Protein Picks at a Glance
- Best protein-to-calorie ratio: Slim Chickens 4 Tenders Solo - 43.4g protein / 303 kcal
- Highest absolute protein (single item): Dave's Hot Chicken full meals - 60–70g+ protein
- Best KFC protein option: Fillet Burger - 28.8g protein
- Best Popeyes protein option: 2 Piece Signature Louisiana Chicken - 55.4g protein
- Best Wingstop protein option: Multiple wings - approximately 9.6g per wing
Highest Protein Items by Restaurant
KFC
Open Calculator| Item | Protein | Calories | Protein/kcal |
|---|---|---|---|
| Zinger Stacker | 45.1g | 813 kcal | 5.5g/100kcal |
| Supercharger Sub | 36.8g | 664 kcal | 5.5g/100kcal |
| Garlic Parm Sub | 36.8g | 668 kcal | 5.5g/100kcal |
| Original Recipe Chicken Rib | 33.1g | 310 kcal | 10.7g/100kcal |
| Fillet Tower Burger | 32.1g | 604 kcal | 5.3g/100kcal |
| BBQ Fillet Tower Burger | 32.1g | 612 kcal | 5.2g/100kcal |
| Supercharger Twister | 29.1g | 548 kcal | 5.3g/100kcal |
| Fillet Burger | 28.8g | 463 kcal | 6.2g/100kcal |
Popeyes
Open Calculator| Item | Protein | Calories | Protein/kcal |
|---|---|---|---|
| 6 Piece Signature Louisiana Chicken | 166.3g | 2184 kcal | 7.6g/100kcal |
| 20 Hot Wings | 160.8g | 2032 kcal | 7.9g/100kcal |
| 12 Garlic Parmesan Hot Wings | 103.8g | 1990 kcal | 5.2g/100kcal |
| 8 Spicy Tenders | 100.8g | 926 kcal | 10.9g/100kcal |
| 12 BBQ Hot Wings | 98.7g | 1550 kcal | 6.4g/100kcal |
| 12 Buffalo Hot Wings | 97.4g | 1433 kcal | 6.8g/100kcal |
| 12 Hot Honey Wings | 97g | 1567 kcal | 6.2g/100kcal |
| 12 Ghost Pepper Hot Wings | 96.9g | 1233 kcal | 7.9g/100kcal |
Wingstop
Open Calculator| Item | Protein | Calories | Protein/kcal |
|---|---|---|---|
| 24 Pieces Wings | 31g | 234 kcal | 13.2g/100kcal |
| The Crowd Pleaser (For 5) | 20g | 232 kcal | 8.6g/100kcal |
| The Flavour Fix Wings (For 1) | 19g | 233 kcal | 8.2g/100kcal |
| 24 Pieces Boneless | 19g | 234 kcal | 8.1g/100kcal |
| The Flavour Cravor (For 2) | 17g | 231 kcal | 7.4g/100kcal |
| The Flavour Fix Boneless (For 1) | 12g | 216 kcal | 5.6g/100kcal |
| Dragon's Breath Wings | 10.7g | 95 kcal | 11.3g/100kcal |
| Garlic Parmesan Wings | 10.5g | 109 kcal | 9.6g/100kcal |
Slim Chickens
Open Calculator| Item | Protein | Calories | Protein/kcal |
|---|---|---|---|
| 5 Tenders & 5 Crispy Wings | 93.9g | 1431 kcal | 6.6g/100kcal |
| The Boneless Fix | 84.4g | 1038 kcal | 8.1g/100kcal |
| 7 Tenders Meal | 82g | 1099 kcal | 7.5g/100kcal |
| 7 Tenders Solo | 76g | 531 kcal | 14.3g/100kcal |
| 10 Crispy Wings Meal | 73.2g | 1535 kcal | 4.8g/100kcal |
| Gym Box | 69.1g | 842 kcal | 8.2g/100kcal |
| 10 Crispy Wings Solo | 67.2g | 967 kcal | 6.9g/100kcal |
| 10 Boneless Bites Meal | 64.7g | 1058 kcal | 6.1g/100kcal |
Dave's Hot Chicken
Open Calculator| Item | Protein | Calories | Protein/kcal |
|---|---|---|---|
| Hot Box - Sliders | 329g | 6597 kcal | 5.0g/100kcal |
| Hot Box - Tenders | 259g | 3739 kcal | 6.9g/100kcal |
| Dave's #2 | 77g | 1789 kcal | 4.3g/100kcal |
| Dave's #3 | 72g | 1604 kcal | 4.5g/100kcal |
| Dave's # 1 | 67g | 1418 kcal | 4.7g/100kcal |
| Dave's #1 | 63g | 1487 kcal | 4.2g/100kcal |
| Top Loaded Fries - Large | 50g | 1559 kcal | 3.2g/100kcal |
| Top-Loaded Fries - Large | 48g | 1589 kcal | 3.0g/100kcal |
Tips for Maximising Protein at Fried Chicken Restaurants
Choose chicken over sides. The chicken itself is where most of the protein comes from. Sides like chips, coleslaw, and corn add mainly carbohydrates and fat without adding much protein.
Go for larger pieces. Bigger pieces of chicken contain more meat relative to coating, which generally means a better protein-to-fat ratio. Breast pieces and keels tend to be higher in protein than wings or drumsticks.
Watch the sauces. Some dipping sauces are high in sugar and fat but contribute little protein. Choose sauces carefully if you're optimising for protein.
Consider portion size. Ordering more chicken pieces rather than combo meals with high-calorie sides is often a more protein-efficient approach.
Use the calculators. Each restaurant calculator on this site lets you build your exact order and see the total protein alongside calories, fat, and carbs.
Related Guides
Frequently Asked Questions
Which UK fried chicken restaurant has the most protein?
Slim Chickens tenders offer the best protein-to-calorie ratio among UK fried chicken chains - the 5 Tenders Solo delivers 54.3g of protein for just 379 kcal. Dave's Hot Chicken full meals are highest in absolute protein, often exceeding 60g.
How much protein is in KFC chicken?
KFC's Fillet Burger contains 28.8g of protein. A KFC Keel piece provides around 23g. Larger combo meals and Boneless Feasts can deliver 60g or more of protein.
Is fried chicken good for building muscle?
Fried chicken is a good source of protein, which is essential for muscle building. However, the high fat and calorie content means it should be balanced with other foods to stay within your overall calorie and macronutrient targets.
How much protein do I need per day?
Most guidelines suggest 0.8–2g of protein per kg of bodyweight per day, depending on activity level and goals. For muscle building, many experts recommend 1.6–2.2g per kg. A large fried chicken meal can contribute 40–70g towards these targets.
Which Wingstop option is highest in protein?
Wingstop wings contain approximately 9.6g of protein per wing (23g per 100g). Larger portions and tenders tend to provide more total protein. Use the Wingstop calculator to find the best protein-per-calorie options.
What is the protein-to-calorie ratio of fried chicken?
The protein-to-calorie ratio varies significantly by item. Slim Chickens tenders have a ratio of around 0.14g protein per kcal - one of the best in UK fast food. A good benchmark is 0.1g protein per kcal or above.
All nutrition data sourced from official restaurant nutrition documents. Values are approximate and may vary. Not affiliated with any restaurant brand.